Arrange three cones 10 yards apart with Cone 1 10 yards diagonally to the right from the end of the ladder, Cone 2 diagonally to the left, and Cone 3 diagonally to the right.

Stand alongside the ladder and high-step laterally (knees to waist) with one foot inside the ladder and the other foot outside the ladder.

Sprint diagonally right, then diagonally left, then diagonally right.

Backpedal to the ladder and repeat lateral high steps inside/outside the ladder back to start position.

Lateral high steps and multi-directional sprints are useful movements, particularly in lacrosse when avoiding defenders and running across the field to catch a pass.

9. Med Ball Reverse High Step Simulated Tire Drill/Reverse Sprint

Set a cone 40 yards from the end of the ladder.

With your back to the start of ladder, hold the med ball overhead and perform reverse high steps through the ladder spaces to the end.

Immediately follow with a reverse sprint to the cone.

Turn and backpedal to the ladder.

Repeat high steps through the ladder back to start position.

10. Two Vertical Jumps in Each Ladder Space

Jump as high as possible two times in each ladder space and continue until the end.

It's important not to pause between jumps, since momentarily stopping minimizes the explosiveness you want to develop. Upon landing, immediately jump as high as you can for the next jump. Step into the next space and continue the double jumps.